Vegetarian Meal Plan Week 3 & 4 -...

Kelly Rennie © Busy MumFitness www.busymumfitness.com

WEEK 3 Meal Plan & Recipes Busy Mum Week 3 Vegetarian Meal Plan – Swap Vege for Vege, Poultry for Poultry, Fish for Fish

Breakfast Snacks Lunch Snacks Tea Drinks &

Supplements Monday 3 Eggs Omelette onion/

mushrooms/ spinach Carrot sticks and peppers

Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil

Handful of mixed nuts

Vegetable stir fry: onion, peppers, mushroom, broccoli (make an extra portion)

2-‐3 litres of bottled water Green and Herbal teas

Tuesday 3 poached eggs, spinach & mushrooms

Carrots & Peppers

Extra portion from last night’s tea

Boiled egg or tin mackerel

Quinoa salad with steamed vegetables (make an extra portion)


Wednesday Banana omelette Snap Peas & Peppers

Extra Portion from last night's tea

Handful of nuts Butternut Squash Pizza & Salad (make an extra portion)


Thursday 3 Egg Omelette onion/mushrooms / spinach

Carrot sticks and peppers


Boiled egg or tin Mackerel

Omelette with mushrooms (make an extra portion)


Friday 3 Poached Eggs, Spinach & Mushrooms

Snap Peas & Peppers



Above without chicken, Peppers/ Courgette Skewers with Salad (make an extra portion)


Saturday Banana omelette Carrot sticks and Peppers


Boiled Egg or tin Mackerel

Vegetable stir fry onion, Peppers, Mushroom, Broccoli with Cauliflower Rice


Sunday Banana Omelette or Smoothie of choice

Snap Peas & Peppers

Roasted Vegetable medley (keep extra for lunch tomorrow)

Handful of Mixed Nuts

Vegetable Curry 2-‐3 litres of bottled waterGreen and Herbal teas


RECIPES

Banana Omelets

Serves 1 Ingredients:

• 1 chopped banana • 3 whole eggs • 2 tbsp. cinnamon • 1 tbsp. coconut oil

Method:

1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelets are almost cooked sprinkle the cinnamon over the top


Healthy Salad


• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • Lean Protein of Choice • 1 tbsp. Organic Olive Oil

Method:

1. Mix all together and drizzle organic olive oil all over.


Quinoa Salad


• 1 cup quinoa, cooked and cooled • 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander (optional)

Method:

1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced 3. vegetables and toss to combine 4. Bake in an oven proof dish for 45 minutes, or until tender 5. Combine with the quinoa and serve with fresh herbs and a squeeze of lemon juice


Chakchouka

This middle eastern-inspired dish has regional differences but is essentially of veg (normally peppers), eggs and spice. This version is my favourite.

Ingredients:

• 4 large • ripe tomatoes diced • 1 large onion, thinly sliced • 1⁄2 red and 1⁄2 green sweet pepper sliced • 1 tsp. harissa • 1⁄2 tsp. cumin • 1 bay leaves • 1 tsp. fresh thyme • 1-2 cloves garlic, finely chopped • 2 eggs

Method:

1. Heat olive oil in a large shallow pan to medium heat and add onion and peppers. 2. Stir now and then for 5 minutes until softened before adding the garlic. Stir through for 30 seconds. 3. Add the harissa, stir through, and then add the tomatoes, bay leaf and thyme. 4. Lower the heat and cook for ten minutes until the tomatoes have broken down and you have a thick, glossy sauce. 5. Mix the mixture well. 6. Cover with a lid until set to your liking. 7. Remove the bay leaf and serve.

Notes: Adjust the heat by adding more or less harissa paste. Brands do vary heat-wise so be aware! Traditionally served with flatbreads, this also goes well with a nice dollop of home-made (or good quality) hummus.


Huevos Rancheros

This Mexican-inspired dish is perfect for a cold day and packs in lots of veg. You can adjust the heat by using more or less chilli, or none at all. Traditionally these are serve on warm corn tortillas, but they are just as tasty without.

Ingredients:

• 1 onion, finely diced • 1 small red chilli, finely diced • 1 red pepper, chopped • 1 clove garlic, crushed • 1⁄2 teaspoon cumin • 1 tin chopped tomatoes • 2-4 eggs

Method:

1. Heat a large saucepan over a medium heat and add a splash of olive oil. 2. Fry the onion and peppers for 5-7 minutes until soften and slightly caramelised. 3. Add the garlic, chilli and cumin and stir through for one minute, taking care not to burn the garlic. 4. Tip in the tomatoes and simmer for 10-15 minutes until they have broken down and you have a thick, glistening sauce. 5. Mix the mixture well and crack in the eggs. 6. Cover with a lid and cook until the yolks are set to your liking. 7. Scoop up the mix, serving an egg per person, alongside your choice of accompaniments - sliced avocado, crumbled feta cheese and

black/refried beans are all great.


Out The Door Smoothie

It is worth investing in a good blender or smoothie maker, not least if you are often pushed for time. Breakfast can be ready in a jiffy, but many are also fantastic for soups and sauces and you can also blend up lolly or frozen yoghurt mixes too. This one is packed with protein and omega 3 from the seeds.

Ingredients:

• 200g strawberries • 100ml almond (or oat) milk • 2 tbsp. protein powder • 2 tbsp. flaxseed • 1 tsp. hemp or chia seeds (optional)

Method:

1. Throw everything in the blender or smoothie maker and process until well combined. 2. If the mixture is too thick, add either extra almond milk or a couple of ice cubes and re-pulse.

Notes: If you would like the smoothie a little sweeter, add a little agave syrup or good quality honey. Next time, add in a sweet fruit such as papaya with the strawberries.


Stuffed Mushrooms

Easily increased to serve more people, you could make these in the morning, or the evening before and simply finish in the oven when you are ready to eat.

Ingredients:

• 2-4 Portobello mushrooms • 1 clove garlic, minced • 1⁄4 courgette, finely diced Handful baby spinach • 1-2 tbsp. wholemeal gluten-free breadcrumbs • 1 tbsp. roasted red peppers, finely chopped • 4 cherry/baby plum tomatoes, chopped • 30-50g vegan cheese alternative • 1 tsp fresh thyme

Method:

1. Heat Oven to 180°C. 2. Remove stems and gills from mushrooms and place on a lightly greased baking sheet. 3. Brush with a little olive oil. 4. In a frying pan, heat a little olive oil and cook the garlic and courgette for about 3 minutes. 5. Add the spinach and stir through for one minute until wilted. 6. Divide mixture between the mushrooms. 7. Sprinkle the mushrooms with the breadcrumbs and top each with the chopped tomatoes and peppers. 8. Sprinkle over the ‘cheese’ and bake for 15 minutes. 9. Sprinkle with the thyme and serve.


Veggie Kedgeree

The subtle but warming spice in this dish is lovely on cool mornings, though it is also fresh-tasting enough for a weekend brunch in the summer, too. The low-GI ingredients help ensure you feel fuller for longer.

Ingredients:

• 200g cooked brown rice • 100g cooked green lentils • 1 tsp. medium curry paste or powder • 1 medium onion • 100g button mushrooms, halved • 75g frozen peas • 2 eggs, hard-boiled and quartered

Method:

1. Heat a tablespoon of coconut or olive oil in a large shallow pan until it reaches medium heat. 2. Add the sliced onion and cook for 5 minutes until just softened before adding the mushrooms. 3. Stir in the curry paste and heat, stirring constantly for about a minute. 4. Tip in the rice, lentils and frozen peas and heat through well until piping hot - about 4-5 minutes. 5. Arrange on serving dishes and top with the boiled eggs and coriander.

Notes: If using leftover rice, ensure it has been well drained, cooled and refrigerated quickly, and use within one day. Tinned lentils are a great time-saver, but ensure you buy the variety canned in water with no added salt or sugar.


Bright Superfood Salad

The ingredients for this salad are not set in stone - you can use almost anything you like. The key is to ensure you have a vibrant mix of colours and that all your veggies are super-fresh. This looks fantastic layered up in a glass serving bowl or large trifle dish, or alternatively just mix it all together and tuck in!

Ingredients:

• Handful each of baby spinach and watercress • 2 carrots • 1 large raw beetroot • Stick celery • 1 baby fennel head • 1 sweet green apple • 1 tin sweetcorn (no added salt/sugar) • Goji berries/blueberries, to sprinkle • 1 teaspoon chia or flaxseed

Method:

1. Peel the carrot and beetroot and either grate, finely julienne or spiralize. 2. Pick any large tough stalks from the spinach and watercress. 3. Finely slice the fennel, celery and apple and toss in one teaspoon of rice wine or cider vinegar. 4. If layering the salad, start with the leaves, then carrot/beetroot, followed by the ‘slaw’, the sweetcorn and finally sprinkle with the berries

and seeds. 5. Toss with your choice of light dressing to serve.

Notes: Other good ingredients include raw quartered mushrooms, shelled edamame beans, mixed sliced sweet peppers, finely sliced chilli, kale and avocado. Instead of the fennel and celery in the slaw above, try sweetheart cabbage and kohlrabi with the apple.


Cucumber Gazpacho

This dish is light, refreshing and perfect for sunny days. It is not only healthy and low in fat but it is super-easy and quick to prepare, too.

Ingredients:

• 4 large cucumbers • 250g seedless green grapes • 1 garlic clove • 75ml extra-virgin olive oil • 2 tsp. white vinegar • 200ml water

Method:

1. First peel and de-seed the cucumbers and roughly chop. 2. Place all ingredients into a blender/food processor and puree until smooth. 3. Season with a little salt if desired. 4. You may wish to pass the soup through a fine sieve for an even smoother texture, or if your blender is not the best, but this is optional. 5. Chill for about 30 minutes and serve.


Herby Red Pepper Falafels

These falafels are every bit as good as store bought in terms of taste and can easily be transported, making them ideal as a lunchbox item. Gluten free and a good source of fibre and protein, non-vegans will love them too.

Ingredients:

• 2 regular-sized cans chickpeas, rinsed and drained • 150g roasted red peppers from a jar or deli counter • 1 tsp. ground cumin • 1 tsp. red chilli flakes (optional) • 1 tbsp. each coriander, chives, parsley, all finely chopped • 1 egg • 1-2 tbsp. gluten-free flour (e.g. rice flour)

Method:

1. Process the chickpeas, peppers, spices, egg and herbs in a food processor until you have a consistent but slightly lumpy paste. 2. Mix enough flour until the mixture is just handle-able. 3. Heat a griddle pan lightly coated in olive oil over a medium flame. 4. One tablespoon at a time, and working in batches, form small rounded patties and add to the pan. 5. Cook for 2 minutes each side and repeat until all the mixture is used. 6. Either eat warm with a dollop of minted yoghurt, or cool and stuff into pittas with salad and tzatziki.

Notes: This recipe makes probably ore falafels than you can eat in one sitting, so store the rest in an airtight container and consume within a couple of days. They firm up as they cool.


Spring Veg Frittata with Goats Cheese Eggs are a great source of protein and, if you buy the enriched varieties, Omega-3 too. The goats cheese provides much needed fats whilst training and vital nutrients come from the vegetables – pack in as many as you can, it will still be delicious.

Ingredients:

• 8 free-range Eggs, preferably omega-3 enriched • 1 small (approx. 150g) Goats cheese log • 8 Asparagus tips • 8 stems Tenderstem or purple-sprouting Broccoli • Handful Sugarsnap peas or mangetout • Handful mixed Petit pois and Edamame beans • Handful mixed herbs such as parsley, chives, chervil, mint, basil

Method:

1. Pre-heat oven to 190 degrees/170 (fan)/Gas mark 5. 2. Blanch the asparagus and broccoli in boiling water for 2-3 minutes. 3. Beat the eggs in a jug or bowl with a little full- fat milk. 4. Either lightly spray a deep frying pan with cooking spray, or heat a little coconut oil, over a medium heat before tipping in the asparagus,

broccoli and sugarsnaps. 5. Stir-fry briefly then tip in half the egg mixture. 6. Quickly sprinkle in the edamame and your half of your chosen herbs. 7. Cook for approximately two minutes until just beginning to set, then tip in the rest of the eggs, the peas and the remaining herbs. 8. Slice the goats cheese into small rounds and space around the top of the frittata 9. Transfer to the oven and cook for ten minutes, or until set – test this by inserting a knife into the middle. 10. If runny egg oozes up, cook a little longer!

Notes: You can use any combination of vegetables in this dish – the above are simply suggestions. Try a medley of peppers, onions and mushrooms or a mixture of colourful tomatoes and basil.


Vegetarian ‘Sushi’

This vegetarian sushi-style dish is packed with nutrients and antioxidants from both the vegetables and the seaweed. Do try to use the sprouts if you can as not only do they add a great taste and texture, but they give a big boost to the nutrient content and add protein. You may want to make these ahead as they can be a bit fiddly to put together but they keep well, covered, in the fridge.

Ingredients:

• 1 pack Nori seaweed sheets • 1 carrot, peeled and finely julienned • 1⁄2 small mooli/daikon radish, peeled and finely julienned • 1⁄2 red pepper, finely julienned • 2-3 spring onions, shredded • Handful mixed sprouts (e.g. alfalfa, adzuki) (optional) • Herbs such as coriander or mint (optional) • Few drops of agave nectar, honey or plum sauce

Method:

1. Prep all of your vegetables and lay out a large sheet of non-stick cling film on the work surface. 2. Put the agave nectar/honey/plum sauce in a small bowl or ramekin. 3. Take a sheet of Nori and lay it out so that the long side runs left to right in front of you. 4. About one third of the way in front of you, begin laying out your vegetables, sprouts and herbs, if using, along the length of the seaweed. 5. Try to overlap them and if possible, keep the little ‘piles’ of julienne strips from mixing together (this ensures a colourful rainbow-effect

when cut, but is purely aesthetic and by no means essential). 6. Dip your finger in your ‘sticking agent’ (e.g. honey) and run a little along the seaweed just after the vegetables, and then another line at

the far edge. Using the cling film to help you, carefully roll up into a long log shape, tucking in the seaweed as you go. 7. Repeat until the ingredients have all been used and put the logs into the fridge for half an hour. 8. Slice into 1-inch rounds and serve.


WEEK 4 Meal Plan & Recipes Busy Mum Week 4 Meal Plan – Swap Vege for Vege, Poultry for Poultry, Fish for Fish

Breakfast Snacks Lunch Snacks Tea Drinks &

Supplements Monday 3 Eggs Omelette / Onion/

Mushroom / Spinach Carrot sticks and Peppers

Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil


Vegetable stir fry: onion, peppers, mushroom, broccoli (make an extra portion)


Tuesday 3 Poached Eggs, Spinach & Mushrooms

Carrots & Peppers



Quinoa salad with steamed vegetables (make an extra portion)


Wednesday Banana omelette Snap Peas & peppers

Extra portion from last night's tea

Handful of nuts Butternut Squash Pizza & Salad (make an extra portion)


Thursday 3 Egg Omelette onion/ mushrooms/ spinach

Carrot sticks and Peppers



Omelette with Mushrooms (make an extra portion)


Friday 3 Poached Eggs, Spinach & Mushrooms

Snap Peas & Peppers


Handful of Mixed nuts

Above without chicken/Peppers/ Courgette Skewers with Salad (make an extra portion)


Saturday Banana Omelette Carrot sticks and peppers


Boiled egg or tin mackerel

Vegetable stir fry onion, Peppers, Mushroom, broccoli with Cauliflower rice.


Sunday Banana omelette or Smoothie of choice

Snap peas and peppers

Roasted Vegetable Medley (keep extra for lunch tomorrow)


Vegetable Curry 2-‐3 litres of bottled water Green and Herbal teas


RECIPES Banana Omelets


• 1 chopped banana • 3 whole eggs • 2 tbsp. cinnamon • 1 tbsp. coconut oil

Method:

1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl

2. Pour the eggs over the banana 3. When the omelets is almost cooked sprinkle the cinnamon over the top


Healthy Salad Serves 1 Ingredients:

• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • Lean Protein of Choice • 1 tbsp Organic Olive Oil

Method:

Mix all together and drizzle organic olive oil all over.


Quinoa Salad Serves 2 Ingredients:

• 1 cup quinoa, cooked and cooled • 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander (optional)

Method:

1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the dicedvegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and serve with fresh herbs and a squeeze of lemon juice


Chakchouka This middle eastern-inspired dish has regional differences but is essentially of veg (normally peppers), eggs and spice. This version is my

favourite.

Ingredients:

• 4 large • ripe tomatoes diced • 1 large onion, thinly sliced • 1⁄2 red and 1⁄2 green sweet pepper sliced • 1 tsp. harissa • 1⁄2 tsp. cumin • 1 bay leaves • 1 tsp. fresh thyme • 1-2 cloves garlic, finely chopped • 2 eggs

Method:

1. Heat olive oil in a large shallow pan to medium heat and add onion and peppers. 2. Stir now and then for 5 minutes until softened before adding the garlic. 3. Stir through for 30 seconds. 4. Add the harissa, stir through, and then add the tomatoes, bay leaf and thyme. 5. Lower the heat and cook for ten minutes until the tomatoes have broken down and you have a thick, glossy sauce. 6. Make wells in the mixture and crack in the eggs. 7. Cover with a lid until set to your liking. 8. Remove the bay leaf and serve.


Notes:

Adjust the heat by adding more or less harissa paste. Brands do vary heat-wise so be aware! Traditionally served with flatbreads, this also goes

well with a nice dollop of home-made (or good quality) hummus.

Perfect Baked Sweet Potato with 3 filling ideas First, cook your sweet potatoes perfectly by using this simple method - it works every time:

Scrub the sweet potatoes clean and pat dry. Preheat oven to 220C. Place the sweet potatoes directly onto the oven shelf, placing a foil-lined tray on the shelf underneath to catch any juices. Cook for 45 minutes to 1hr depending on size, then turn off the oven but leave the potatoes in for a further 15 minutes. Once you have your perfect baked sweet potatoes, try these filling/flavouring ideas:

Mexican Mix 1tsp chipotle paste with 2 tbsp. mayonnaise. Mix one small tin of sweetcorn kernels with 1⁄2 red onion, finely chopped, and 2 tsp finely chopped coriander. Spoon onto the potatoes, drizzle over the chipotle mayo and sprinkle with a little finely grated cheese.

Mediterranean

For the final 15 minutes cooking time, pop a handful of cherry or baby plum tomatoes in a small tin in the oven. Mix with black or green olives, finely chopped parsley and crumbled feta cheese and pile onto the hot potatoes.

Moroccan

Whilst the potatoes are cooking, toss a drained and rinsed can of chickpeas in a splash of olive oil and 1 tsp. each of cumin, cinnamon and smoked paprika. Lay out on a baking tray and roast alongside the potatoes for about 20 minutes. Serve on the potatoes, drizzled with tahini or your favourite hummus, thinned with a little water. A sprinkling of dried cranberries or sultanas makes a nice addition.


Cauliflower Pilaf

There are so many grain mix pouches on the market now which are just as tasty and nutritious as the cook-from- dried variety, but save heaps of time - and washing up. A nice mix for this particular dish would be red/white quinoa or wild rice/quinoa, but grains such as spelt or freekah would work well too. If you fancy a livelier flavour, try adding a teaspoon of harissa paste alongside the tomato paste.

Ingredients:

• One small cauliflower • One courgette • 2-3 tbsp. sun-dried tomato paste • Handful petit pois • 1 pouch of rice/grain mix • Chopped parsley or coriander (or a mix)

Method:

1. Cut the cauliflower into small, bite-sized florets. 2. Diced the courgette into similar sized pieces. 3. Cook the cauliflower florets in boiling water until just tender but retaining a slight ‘bite’. 4. Meanwhile, heat a tbsp. coconut oil in a large frying pan or wok, then add the courgette and briefly stir-fry. 5. Add the cauliflower and the tomato paste and cook, stirring, for 3-5 minutes. 6. Stir in the rice/grain pouch and the peas, and continue stirring until heated through. 7. Stir through the herbs and serve.


‘Courgetti’ with Watercress Sauce

A speedy and simple summertime dish, spiralling or julienning vegetables in this way makes an excellent gluten- free alternative to pasta, and kids find it a fun way of eating vegetables. If you can find yellow courgettes, a mix of green and yellow looks great on the plate.

Ingredients:

• 4 courgettes, rinsed and patted dry • 2-3 shallots, very finely chopped • 100ml dry white wine • 150ml single cream • 1 large bunch watercress, washed well

Method:

1. Using a spiralizer or the julienne blade of a mandolin, cut the courgette lengthways into spaghetti-like strands. If you do not have either of these gadgets, you could also cut the courgette into ribbons firstly, with a vegetable peeler, then cut the ribbons lengthways into long, thin julienne.

2. Place the courgetti into a colander over the sink for 15-20 minutes to allow any excess moisture to drip out. Pat dry with kitchen towel before cooking.

3. Discard any tough stems from the watercress and roughly chop the remainder. 4. Heat a large shallow pan over a medium-high heat and swirl in a tablespoon of olive oil. 5. Once hot, add the courgetti and stir fry for 2-5 minutes, depending on how much ‘bite’ you want to retain. 6. Remove from the pan and set aside. 7. Reduce the heat to medium and add a knob of butter to the pan. 8. When the butter is foaming, add the shallots. Cook, stirring, for 1-2 minutes. 9. Add the wine and simmer until reduced by half - about 3 minutes - before adding the cream and the watercress. 10. Cook a further minute then return the courgetti to the pan. 11. Toss the courgetti in the hot sauce, divide between bowls and serve.


Crispy Beetroot And Potato Stack

Delicious warm or cooled and taken on a picnic, this simple dish looks stunning on the plate. A light lemon mayo or honey and mustard sauce complements the ‘cake’ beautifully. Use your favourite hard cheese, though gruyere or emmental work well.

Ingredients:

• 25g butter, cubed, plus extra for greasing • 2kg large potatoes, peeled and halved • 1 onion • 4 tbsp. olive oil • 1 bunch (500g) beetroot, washed, trimmed and peeled • 100g cheese, finely grated • 1 tbsp. fresh lemon thyme leaves, plus extra to garnish

Method:

1. Preheat the oven to 190°C. Grease a medium loose-bottomed, spring-form tin with butter, and line the bottom of the tin with baking parchment. Place a baking tray in the oven to heat up.

2. Place the potatoes into a large pan of water and bring to the boil. Cook for just 5 minutes then drain and leave to cool completely. 3. Meanwhile, coarsely grate the onion and squeeze to remove any juice. Divide the onion evenly between 2 large mixing bowls. 4. Coarsely grate the cooled potatoes into one bowl, tossing with the oil and some seasoning as you go. Coarsely grate the beetroot and

cheese into the other bowl and toss with the thyme and some seasoning. 5. Scatter half of the potato mixture into the tin and season, then scatter the beetroot mixture over the top. Season again then finish with the

remaining potato, and dot the top with the butter. Cover with a tent of foil that doesn't touch the top. Put onto the hot baking tray and bake for 1 hour, then remove the foil and cook for a further 30 minutes. You want the bake to be tender throughout and lightly crisp and golden on the top.

6. Remove from the oven and leave to stand for 20 minutes. Serve in generous wedges with a salad and your choice of sauce.


Spiced Peas and Lentils with Eggs

This dinner is both warming and hearty - sure to keep you feeling fuller for longer. This recipe has been shortened and simplified by using canned lentils, but ordinary dried lentils will work just as well, simply increase the amount of stock and the cooking time according to packet instructions.

Ingredients:

• 1 onion, finely chopped • 1 tsp. crushed/grated garlic • 1 tsp. crushed/grated ginger • 2 tsp. garam masala • Handful small cauliflower florets • 1 tin mixed lentils (or your favourite) • 250ml vegetable stock • 1 tbsp. natural yoghurt • 2 tbsp. frozen peas • 3 free range eggs (Optional) • 1 tbsp. chopped coriander and mint

Method:

1. Heat a saucepan over medium and add a splash of coconut or olive oil. 2. Add the onions to the pan and cook for 5 minutes before adding the garlic and ginger. 3. Stir quickly to ensure it doesn’t catch or burn. 4. Add the garam masala to the pan and stir for a minute until fragrant. 5. Pour in the stock and cauliflower florets. Cook for 6-8 minutes until the florets are just tender. 6. Meanwhile, gently lower the eggs into a pan of boiling water and cook for 6 minutes. 7. Drain and rinse under cold water until cool enough to handle. 8. Peel and set aside. 9. Drain the lentils and rinse well.


10. Add the lentils to the pan of vegetables and cook a further 3-4 minutes before adding the frozen peas and eggs. 11. Stir through gently for 1-2 minutes, mix through the mint and coriander (if using), and serve.


Vegetarian Jambalaya

You can vary the vegetables in this according to what is in season and your own personal preference. ‘Chicken- style’ meat substitute pieces can be added to boost the protein content and make the dish go further.

Ingredients:

• 1 small onion, finely diced • 1⁄2 green pepper, finely diced • 1 celery stick, finely diced • 1 carrot, finely diced • 1 garlic clove, crushed • 300ml vegetable stock • 1 tin chopped tomatoes • 1 tsp chilli powder • 150g basmati rice • 100g sweetcorn • Handful mixed chopped herbs (e.g. parsley/basil/oregano)

Method:

1. Heat a small amount of olive oil in a large pan or wok and add the onion, pepper, celery and carrot. 2. Sweat over a medium heat for 5 minutes before stirring through the garlic. 3. Stir in the chilli powder and cook for a further minute. 4. Add the tomatoes and stock and bring to a simmer. 5. Stir in the rice, cover and cook over a low heat for ten minutes. 6. Add a splash of water if the dish starts to look dry, and take care that the rice doesn’t catch on the bottom of the pan. 7. Cook for a further 5-10 minutes until the rice is tender then add the sweetcorn and heat through. 8. Stir in the herbs of your choice, saving a little for garnish, and serve.


Chicken Ramen

This nutritious, well balanced meal is a real hit with kids - they love the mix of colours and textures in the dish. You can change up the ingredients as much as you like by perhaps using egg noodles instead, and different veggie combinations - try edamame beans and sliced mango, for example.

Ingredients:

• Handful sugar snap peas • 1 small tin sweetcorn • Handful cooked rice noodles • 1 head broccoli, cut into small florets • 700ml good-quality vegetable stock • 2 tbsp. White Miso paste • 2 eggs, boiled and peeled

Method:

1. Divide the rice noodles and sugar snaps between two bowls, meanwhile heat the vegetable stock and add the broccoli florets for 5 minutes.

2. Rinse and drain the sweetcorn and arrange between the bowls – aesthetically, it looks nice if each item is in a little pile around the edges of the bowls to show off the colour contrasts.

3. Fish the broccoli from the stock and divide between the bowls. 4. Mix the miso paste into the stock, then pour over the noodles and veggies in the bowls. 5. Top with a sliced boiled egg in each and finish with a sprinkling of herbs, if you like.


Veggie Superbean Chilli

This recipe feeds about 6-8 people, but freezes very well. Cool well after cooking before freezing in portions. Simply reheat either in the microwave or on the hob until piping hot throughout. The chilli makes good use of store-cupboard ingredients, just be sure when buying tinned vegetables, beans or lentils that you buy those canned in water or natural juices with no added salt or sweetener.

Ingredients:

• 1 large onion, chopped • 1⁄2 butternut squash, diced (no need to peel) • 2 courgettes, diced • 1 red pepper, diced • 1-2 red chillies, finely chopped • 2 tins chopped tomatoes • 1 tin black beans, drained and rinsed • 1 tin flageolet or pinto beans, drained and rinsed • 1 small tin sweetcorn, drained and rinsed • 2 tsp. smoked paprika • 1 tsp. each cumin and cinnamon • 200ml vegetable stock • 1 tbsp. freshly chopped oregano

Method:

1. Heat a splash of olive oil in a large saucepan over a medium flame and add the chopped onions. 2. Fry, stirring now and then, for 5 minutes before adding the red pepper. 3. Cook a further 5 minutes then add the courgette and butternut squash. 4. Mix well then add the garlic and red chillies and cook a further 2 minutes. 5. Add the spices to the pan and stir well before tipping in the tomatoes and stock. 6. Cook for about fifteen minutes until the tomatoes have broken down into a thick sauce. 7. Stir in the beans, sweetcorn and oregano and cook for five minutes more.


8. Taste and adjust seasoning and/or spice level to suit - if it is not spicy enough, you could add some dried chilli flakes or a little chipotle chilli paste.

9. Once you have a thick, flavourful sauce and all the vegetables are softened, serve with rice and a sprinkling of coriander, if liked.


Zingy Stir-fry with Egg

An excellent vegan dish which is low in fat and high in essential nutrients, you can vary the vegetable components with endless combinations according to personal preference, seasonal availability or what’s left in the fridge.

Ingredients:

• 1⁄2 red pepper, sliced • 1⁄2 yellow pepper, sliced • Handful mangetout, trimmed • 1⁄2 red sliced onion • 1 pak choi, shredded thickly • Handful edamame beans • 2 free range eggs • 3 tbsp. soy sauce (use tamari for gluten-free) • 2 tbsp. lemon juice • 1 tbsp. grated ginger • 1 tsp. grated garlic

Method:

1. Mix together the lemon juice, soy (or tamari) sauce, garlic and ginger and set aside. 2. Heat olive or coconut oil in a large wok over a high heat and add the onions and peppers. 3. Stir-fry for 2 minutes then add the mangetout. 4. Cook one minute further before adding the edamame and pak choi. 5. After a brief stir, crack in the eggs and stir- fry 2-3 minutes more until the vegetables are just softened slightly but still retain a good

‘bite’. 6. Serve with rice or udon noodles, scattered with your choice of chopped herbs.


Italian Rice Salad

Using wholegrain rice in this salad increases the fibre content and makes digestion easier. This low-GI meal makes a great summer brunch, or you could add in some torn mozzarella or burrata for a more substantial lunch. With such a simple dish, it is important to use the best quality ingredients that you can afford, in this case particularly the olives, tomatoes and the dressing components.

Ingredients:

• 1 cup wholegrain rice • 2 cups vegetable stock • 1⁄2 red or orange pepper, finely diced • 10 baby plum tomatoes, halved • 1 tbsp. black olives, sliced or chopped • 1 tsp. capers, rinsed • 1 tbsp. basil, shredded • 1 tbsp. red wine vinegar • 2 tbsp. good-quality XV Olive oil

Method:

1. First cook the rice in the vegetable stock, according to pack instructions. 2. When just about done, drain and rinse well, and cool to room temperature or lightly chill. 3. Gently fold the other ingredients, except the vinegar and olive oil, into the cooled rice. 4. Mix together the red wine vinegar and olive oil to make a dressing. 5. Mix through the salad and serve.


Strawberry and Wensleydale Salad

This is essentially just an assembly dish, but the combination of flavours work really well. The salad is ideal for a healthy lunchbox or picnic treat, and can be varied to suit by using different cheese (perhaps feta or mini mozzarella balls) or adding additional fruit, such as figs or raspberries.

Ingredients:

• Large handful lambs lettuce, washed • Small handful rocket leaves, washed • 8-10 asparagus spears, trimmed • Handful freshly-shelled garden peas • 10-14 strawberries, halved or quartered if large • 100g Wensleydale cheese, broken into chunks • 1 tbsp. aged balsamic vinegar • 2 tbsp. olive oil • 1 tbsp. basil and mint, roughly chopped, plus extra leaves to serve.

Method:

1. Bring a small pan of water to the boil and blanch the asparagus spears for two minutes. 2. Drain and refresh in cold water. 3. On a large platter, spread the lambs lettuce and rocket leaves then sprinkle over the fresh peas and herbs. 4. Arrange the strawberries, asparagus spears and Wensleydale over the salad. 5. Mix together the dressing ingredients and drizzle over the salad (if not serving right away, put into a small pot for transportation). 6. Garnish with extra herbs, if you like, and serve.

Vegetarian Meal Plan Week 3 & 4 -...

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